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New 5-Day Functional Strength & Mobility Challenge with Kayla, Doctor of Physical Therapy

Bikini Body Pilates - 27 Minute Butt, Thigh, and Abs Pilates Workout

27 Min • Total Body
  • View on YouTube
    • Training Type Low Impact, Pilates, Toning
    • Equipment Mat, No Equipment
    • Membership Free


    Why work so hard to get a "summer body"? Shouldn't we want strong, healthy, fit bodies all year long? Add this Bikini Body Pilates Workout video to your regular program and you'll feel ready to throw on your bathing suit any time of the year.

    Pilates is known for creating long lean muscles, a strong core, and a dancer like physique. The lesser known benefits are that it can actually increase flexibility and range of motion, improve posture (lessening back stiffness and discomfort), and boost the mind-body connection. With the emphasis on range of movement and focused breathing, it forces you to be aware of your weaknesses, and it can even serve as a sort of meditative, centering activity once you get the hang of it. If superficial, appearance related benefits aren't enough to motivate you, you should realize that there are many other (more significant) benefits to doing this kind of workout other than a tight toned stomach, and killer lean legs.

    Bikini Body Pilates Structure
    Just like in a Pilates class, we'll walk you through each Pilates exercise, step by step. There are varying reps for each move; follow the instructions in the upper left hand screen and Daniel's instructions and you wont have any trouble at all keeping up. Many of these moves are progressive in difficulty - if one version is too hard for you to complete with proper form, simply stick with the hardest version that you can manage until we move onto the next exercise.

    Exercises in this routine
    Toe Taps (Levels 1 & 2)
    Hundreds (Levels 1-3)
    Breast Stroke
    Heel Taps
    Heel Tap Pulses
    3 Way Side Leg Raises - Toes down, up, and level
    Small Pilates Leg Circles
    Large Leg Circles
    Hip Raises (Levels 1 & 2)
    Seated Straight Leg Lift

    Who is this Pilates Workout meant for?
    Everyone. This is a low impact workout that works well on recovery days for a more rigorous program full of HIIT and/or strength training. Because it's easy on the body and versatile in difficulty, it's also a great Pilates workout for beginners. No matter what your fitness goals are, you need a well rounded program in order to be truly healthy and fit. People who are lifting heavy in order to gain muscle mass or even size can benefit from Pilates because of the flexibility benefits - similarly, people who are trying to get a lean body with Pilates would also benefit from doing strength training (yes, even lifting heavily) in order to add muscle mass to help reduce body fat more quickly. Long story short, make sure that your workout program is dynamic - we have videos of every training style out there, so you're high and dry in terms of the excuse of not having access to any free resources!

    How often can I do this workout?
    Because it's a low impact workout that's easy on the body, you could do this routine 3-5 times a week, though as we mentioned before, we recommend that you use our workout videos to create a program that uses multiple training styles for best results.